I-Premenstrual Syndrome (PMS) ithinta abesifazane abaningi ngezinga elithile ngesikhathi esithile sokuzala kwabo. Ngenkathi abantu abaningi becabanga nge-PMS njengokushintsha kwesimo sengqondo kuphela, izimpawu zingabuka ngokwengqondo kuya emzimbeni. Izimpawu ezijwayelekile ze-PMS zihlanganisa ukuguquka kwemizwelo, ukucindezeleka, ukuziphatha okucasulayo, ukuthanda ukudla, ukubhubhisa, ukufisa amathumbu, ukukhathala, ukuchotshozwa, induna, kanye nezinsizwa.
Ukunciphisa imiphumela ye-PMS kuncike kunjani uhlobo lwezimpawu onayo. Uma izibonakaliso zakho zikhona nje - ukuvimbela umzimba, ukuthambisa isisu, ukukhathala - imithi ekhuluma nezimpawu zempilo yengqondo ye-PMS ayinakwenzeka ukusiza. Uma ubona izibonakaliso zomzimba nezingokwengqondo, ungase uthande ukukhomba futhi uphathe uphawu ngalunye ngokwehlukile noma uzame ukwelashwa okungasiza izibonakaliso ezihlukahlukene.
Ukwelapha i-PMDD ne-PMS-ehlobene nokushintsha kwemodi
Abanye abantu banefomu elibi kakhulu le-PMS eyaziwa njenge- Premenstrual Dysphoric Disorder (PMDD). I-PMDD ingabangela ushintsho olunzima emoyeni okungenza kube nzima ukusebenza ngendlela evamile ezinsukwini ezandulela esikhathini. Izimpawu zomzimba, njengezibonela ku-PMS, zingase zihambisane nezinguquko zemizwelo
Uma unezinkinga ezinkulu, udokotela wakho angakunikeza uSerafem, imithi evunyiwe ye-FDA ye-PMDD. I-Serafem inguqulo ebizwa ngokuthi i-Prozac, i-serotonin reuptake inhibitor (SSRI).
Lezi akuzona kuphela ama-SSRI angasiza ekuphatheni ukucindezeleka, ukukhathazeka, nokushintsha kwemizwelo ehlobene ne-PMDD noma i-PMS. Udokotela wakho angakunikeza i-SSRI ehlukile.
Ukwelapha Izimpawu Eziningi ze-PMS
Ukucwaninga kubonise izimpawu eziningi ze-PMS (kufaka phakathi ukuguquka kwemizwelo, ukucindezeleka, kanye nezinsika zokuya esikhathini ) kungancishiswa ngokudla ama-1200 mg we-calcium nsuku zonke.
I-calcium iyisidlo esibalulekile kwabesifazane abaneminyaka yonke ubudala futhi ingavimbela i-osteoporosis kamuva ekuphileni.
Enye yezindlela ezinhle zokunciphisa i-PMS ngukuzivocavoca njalo. Akugcini nje ukuzivocavoca izimpawu ze- premenstrual syndrome , kuyindlela enhle kakhulu yokunciphisa ukucindezeleka nokunciphisa ingozi yezinye izimo ezifana nesifo senhliziyo nomdlavuza .
Izinguquko zokudla ezingasiza ekunciphiseni izimpawu ze-PMS zihlanganisa ukulandela ukudla okunomsoco wezitshalo ezincane, noma ukunciphisa ukudla kwakho ushukela, ubisi, inyama ebomvu, utshwala, ne-caffeine - konke okuyaziwa ukuthi kukudla okuvuvukala. Esikhundleni salokho, ukwandisa ukusetshenziswa kwakho kwe- carbohydrate eyinkimbinkimbi , imifino eluhlaza emifino, izithelo, kanye nezinhlamvu ezigcwele.
Izithako, amaVithamini, kanye nemithi yokuPhepha
Abesifazane abafisa ushukela njengempawu ye-PMS bangathola ukuphumula ngokufaka ngokudla ukudla kwabo nge-300 kuya ku-500 mg we-magnesium. I-magnesium nayo ingasiza ekunciphiseni ithenda lesifuba. Abanye besifazane bathola ukwehla kwezimpawu ngokuthatha ama-50 kuya ku-300 mg wevithamini B6 nsuku zonke. Qinisekisa ukuthi uthatha isilinganiso esifanele, i-vitamin B6 kakhulu ingabangela ukuphazamiseka kanye neminye imiphumela emibi. Abesifazane ababhekene nesitembu sokubeletha ngaphambi kokubeletha banganciphisa lesi sibonakaliso ngokuthatha u-600 IU wevithamini E nsuku zonke.
Ezinye zokwelapha ezingase zibe usizo zihlanganisa ukuthatha cishe u-1500 mg wamafutha we- Primrose nsuku zonke noma usebenzisa ukhilimu we-progesterone yemvelo.
Abanye besifazane bayakwazi ukulawula izimpawu ze-PMS ngokusebenzisa izisu zomlomo zomlomo .
Izindlela zokwelashwa ezingaphezu kwamandla ezingasiza zingabandakanya ibuprofen, naproxen, nezinye izidakamizwa ezenzelwe ukukhulula izimpawu zangaphambili. I-aspirin ayiyona into engcono kunazo zonke ngenxa yokukwazi ukukhulisa ubude nokuqina kokuphuma kwesikhatsi.
Umthombo:
Nciphisa izimpawu ze-PMS. Healthywomen.gov.